Rock and Roll Beef Wraps
A colorful way to introduce quinoa to your kids with ranch-seasoned Ground Beef and slaw.
Cook Time: 45 Minutes
Servings: 4
Ingredients: 8
Ingredients
Toppings (optional):
Preparation
-
Step 1
Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally. Pour off drippings, as necessary.
Cooking Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
-
Step 2
Stir in water, quinoa, ranch dressing mix and pepper; bring to a boil. Reduce heat; cover and simmer 10 to 15 minutes or until quinoa is tender. Stir in slaw; cook, uncovered, 3 to 5 minutes or until slaw is crisp-tender, stirring occasionally.
-
Step 3
Divide beef mixture evenly among tortillas; garnish with toppings, as desired. Fold over sides of tortillas and rolling up to enclose filling.
Cooking Tip: Romaine or iceberg lettuce leaves can be substituted for tortillas.
Nutrition Information
509 Calories
4.4g SAT FAT
31g PROTEIN
4.6 mg IRON
6.8 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving using 93% lean ground beef: 509 Calories; 106.2 Calories from fat; 11.8g Total Fat (4.4 g Saturated Fat; 0.2 g Trans Fat; 2.3 g Polyunsaturated Fat; 4 g Monounsaturated Fat;) 84 mg Cholesterol; 1130 mg Sodium; 33 g Total Carbohydrate; 1.4 g Dietary Fiber; 2.1 g Total Sugars; 31 g Protein; 0 g Added Sugars; 170.9 mg Calcium; 4.6 mg Iron; 516 mg Potassium; 0 mcg Vitamin D; 0.2 mg Riboflavin; 6.4 mg NE Niacin; 0.5 mg Vitamin B6; 2.8 mcg Vitamin B12; 279 mg Phosphorus; 6.8 mg Zinc; 22 mcg Selenium; 102.9 mg Choline.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Selenium; and a good source of Calcium, Potassium, Riboflavin, and Choline.
541 Calories
6.1g SAT FAT
26g PROTEIN
3.9 mg IRON
5.3 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving using using 80% lean ground beef, 1/4 recipe: 541 Calories; 153 Calories from fat; 17g Total Fat (6.1 g Saturated Fat; 0.6 g Trans Fat; 2.3 g Polyunsaturated Fat; 6.5 g Monounsaturated Fat;) 68 mg Cholesterol; 1127 mg Sodium; 33 g Total Carbohydrate; 1.4 g Dietary Fiber; 2.1 g Total Sugars; 26 g Protein; 0 g Added Sugars; 181.2 mg Calcium; 3.9 mg Iron; 433 mg Potassium; 0 mcg Vitamin D; 0.2 mg Riboflavin; 6.7 mg NE Niacin; 0.4 mg Vitamin B6; 2.1 mcg Vitamin B12; 230 mg Phosphorus; 5.3 mg Zinc; 17.5 mcg Selenium; 73.4 mg Choline.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Calcium, Riboflavin, Phosphorus, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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